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X- Battle Royale- Crossfit Open 2019- RPM Shirts
CROSSFIT
S,P &P Cycle: squat -pull – press- PULL– off
A – Gymnastics
Work on a few of the Following over 20 minutes
Hard
Kipping
T2B
Pullups
Hollow Hold
Harder
Ring Dips
Front Levers
V-ups
Handstand
Muscle ups
Hardest
L-sits
Skin the Cat
Pistols
Back Lever
B – AMRAP 20
400 m Run
500 m row
1 k bike
* Every 4 minutes
5 Burpee T2B
5 Sandbag over the shoulder
CSPORT
A. EMOM x 6 min
5 DB hang squat clean (heavy) + Plank remainder of min
B. EMOM x 6 min
8 ab wheels + sit ups remainder of min
C. 3 sets:
20 thrusters
20 push ups
20 cals
400m run
D. 3 sets:
20 KBS
20 box jumps
20 bent over 2- arm row
400m run